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171207 PB.Plan

WOD

GTD TEAM 17.6: 15min (MM/FF): 30 Sync Burpees over Bar, 30 PCL (85/55kg/reps in total), 20 syc Burpees over Bar, 20 STOH (reps in total), 10 Burpees over Bar, 10 Thrusters (reps in total)

PB.Plan

Kraft Arme

5×8-10 DB Bench

Oly

Complex 2xhangCLPull+1xfull SQCL+1xSJ (% von 1RM CJ) 80/1 85/2 90/2 95/1

Gymn

10×3 TEMPO deficit HSPU: 12X1

Accessory

3×8-10 Nackendrücken,

3×8-10 Sotspress

OlyWOD

Skill: 2 paused FSQ – 1 PJ

WOD: 5 RFT: 3 PJ 10 Burpee PLU

GymnWOD

Skill: Handstand

WOD: Team WOD For time: 100 sit-ups (Parter A: Handstand hold Partner B: sit-ups), 100 push-ups (Partner A: Dead hang, Partner B: PU), 100 Dips (Partner A: row, Partner B: Dips) = Score: Time + meters row (TC: 18min)

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